Strength & Fitness

This funny word could save your life

Why Hypertrophy Training is Important

When it comes to getting stronger and gaining muscle, hypertrophy training reigns above all. This is the training style that you will typically see bodybuilders doing. While most of you probably don’t want to look like a bodybuilder, there are many different advantages to doing this type of training.

First, what even is hypertrophy training? I won’t get into the exact science but it essentially is the process of muscle tissues growing in diameter (size). It also leads to increased strength and ability to withstand greater loads. Doing this type of training isn’t going to make you super bulky, but it will definitely make you a lot stronger.  

Other beneficial performance outcomes that you will see include:

  • Increased explosive strength and power capacity
  • Increased work capacity
  • Few detrimental effects on endurance capacity
  • Decreased body fat
  • Increased fat oxidation and glucose sparing
  • Increase in fast-twitch muscle fibers

Hypertrophy training consists of doing several high-volume sets, ideally being 4-6 sets with 8-12 reps performed in each set. It’s important to choose the right weights for these sets as well. 75-85% of your 1RM is where you should be performing these sets. Going too light or too heavy won’t allow for the proper adaptions to occur. 

While all those benefits are great, are they the ones you truly care about? Maybe, maybe not. Odds are, you joined Aerial Athletics because you wanted to live a more active, rewarding, and confident lifestyle. Below are additional benefits you can see with focused hypertrophy training.

Injury Prevention

A lot of the movements that are typically included in workout put stress on the tendons and ligaments. Focusing on having the muscles around your joints strong will help to avoid injury and overuse issues as well as improve tendon strength.

Target Weaknesses

Chances are, one of your legs or one of your shoulders is stronger than the other. You may find yourself favoring that leg or shoulder in certain bilateral movements, such as a squat or press. Performing unilateral bodybuilding movements allows you to address the imbalance and make it stronger. You are only as strong as your weakest link.

You WILL Look Good Naked

Whether you like to admit it or not, this is a driving force to working out. Name a person you know that wants to be strong and/or fit but not look like they work out. Having a healthy body image helps you feel comfortable and feel good about how you look. This will have a positive effect on your mental health as well. 

You WILL Continue To Kick A** As You Get Older

Being able to perform everyday tasks is important, especially as you age. If you aren’t using your muscles, they will begin to break down. It is a normal process, but continuing to train them as you get older will help slow the process and help you to remain functional. 

Will adding bodybuilding work make you look like a bodybuilder? No. It takes years of training and discipline along with nutrition to look the way they do. Adding it to your training will help you look better, feel better, and stay safer. 

Remember, look good, feel good, play good. 

  • Coach Matt

Matt Kaitchuck

Coach/OnBoarding Specialist